Preseason letter 2011

Hello runners and runner families!

Coach CG and Coach Vasich are very excited for the cross country season ahead!  Already, we’ve grown as a team in terms of size and depth, and the positive energy in the air is totally contagious!  As we enter into pre-season, we are looking at the fitness level of our incoming group and building a solid training base for the season ahead.  Our team will also hear from a couple inspiring speakers/runners, do a variety cross training (non-running training), and have a good deal fun!

Here are some notes for runners (and their supportive families) as we begin preseason practices:
Before morning practice, you need:  

  • A solid night of rest. 8-10 hours is preferable!  
  • A good breakfast at least an hour before running.  We’ll talk about sports nutrition throughout pre-season, but some quick pre-run options include:
  • gatorade and an energy bar
  • a banana and peanut butter
  • a bagel with cream cheese.  
  • oatmeal with blueberries.

Eating a combination of protien and carbohydrates helps to keep your energy up through practice.  


Gear you need to bring to practice:

  • watch
  • water bottle
  • cell phone (optional for long runs, used only during emergencies)
  • snack/drink for after practice (we have a team sign up for snacks but in case you want something specific.  Again, we’ll talk more about sports nutrition later).

During practice/while running:
Always run with a buddy!  You should never be alone during a run.  

After practice:
Cross Country is a high energy sport.  You will be hungry and tired after practice.  Listen to your body.  

  • Stretch: We will demonstrate simple stretching and yoga techniques that we will use all year long.
  • Ice: There is an ice bath that runners can use during the season.  You can ice at home using frozen vegetables!  Coach Vasich freezes water bottles and rolls them under sore feet.  Try it.

In a week or so, we will send out another letter with more information about the season specifically.   Be aware that both CG and Vasich believe communication is critical!  Do not hesitate to call or email us with any concerns or questions that you may have!